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ACE Personal Trainer Exam Study set (Chapters 1-10) well answered
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ACE Personal Trainer Exam Study set (Chapters 1-10) well answered
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ACE Personal Trainer Exam Study set(Chapters 1-10)
The middle layer of torso muscles that are commonly referred to as "the core" consists of the: - correct
answer ✔✔Multifidi, quadratus lumborum, transverse abdominis, deep fibers of the internal oblique,
diaphragm, and pelvic floor musculature
When teaching a client how to squat, what is the proper strategy to use? - correct answer ✔✔Part-to-
whole strategy:
1. Hip hinge
2. Lower-extremity alignment
3. Figure-4 position
What is the proper progression for challenging balance? - correct answer ✔✔1. Hip-width stance -->
Narrow stance
2. Staggered stance --> Split-stance
3. Tandem stance
4. Single-leg stance
When helping a client build scapulothoracic stability, what is the proper progression of exercises? -
correct answer ✔✔1. Start client with shoulder packing (supine scapular depression and retraction)
2. Internal and external humeral rotation
3. Diagonals (rotator cuff)
4. Reverse flys with supine 90-90
5. Prone arm lifts (face down, supine)
6. Closed kinetic chain weight shifts (pushup position, moving forwards/backwards)
When helping a client develop core function for proximal stability, what is the proper progression of
exercises? - correct answer ✔✔- Supine Drawing-in (Centering)
,- On hands and knees Drawing-in with Extremity Movement
Core Activation:
1. Pelvic floor contractions ("Kegels") - 1-2 sets x 10 reps with 2-second tempo, rest 10-15 sec b/w sets
2. TVA contractions (drawing belly button toward spine) - 1-2 sets x 10 reps with 2-sec tempo, 10-15 sec
rest between sets
3. Combination of both contractions - same # of sets/reps
4. Contractions with normal breathing - 1-2 sets x 5-6 reps with slow, 10-sec counts while breathing
independently, 10-15 sec rest
Core Stabilization:
1. Raise one arm 0.5-1 inch off the floor and perform 6-12 inch sagittal, frontal, and transverse plane
shoulder movements
2. Raise one knee 0.5-1 inch off the floor and perform 6-12 inch sagitall, frontal, and transverse plane hip
movements
3. Raise contralateral limbs (i.e. opposite arm opposite knee) 0.5-1 inch off the floor and perform 6-12
inch sagittal, frontal, and transverse plane movements in both matching and alternating planes
When helping a client develop proximal mobility through the hips and thoracic spine, what is the proper
progression? - correct answer ✔✔Cat-camel
Pelvic tilts
Pelvic tilt progression to supine bent-knee marches
Pelvic tilt progression to modified dead bug with reverse bent-knee marches (knees start up)
Lying hip flexor stretch (pull knee up to chest)
Half-kneeling triplanar stretch (front lunge)
,Lying hamstrings stretch (against wall)
Glute-bridge
Supine 90-90 hip rotator stretch (foot on top of knee, transverse stretch)
Spinal extensions and spinal twists
Rocking quadrupeds (rocking forwards/backwards on hands and knees)
What are the training guidelines for Static Balance? - correct answer ✔✔Training Variables:
- 2-3x per week
- Perform exercises toward the beginning of workouts
- Perform 1 set of 2-4 reps, each for 5-10 seconds
Training Conditions
- Narrow base of support (BOS)
- Raise COG
- Shift LOG (line of gravity)
- Sensory alteration
- Sensory removal
Dynamic Movement Patterns over a Static Base of Support (Dynamic Balance): - correct answer
✔✔Introduce upper-extremity movements
Introduce lower-extremity movements
Integrate upper- and lower-extremity movements
Progression of exercises for pushing movements? - correct answer ✔✔1. Bilateral and unilateral presses
(weight/cable machine) - seated w/ backrest --> seated without backrest --> standing press --> standing
single-arm press with opposite foot stance --> single-arm press with same side feet stance
2. Thoracic matrix (moving arms in all 3 planes)
3. Overhead press (start with dowel, eventually add dumbbells with changes in plane of movement)
, Progression of exercises for pulling movements? - correct answer ✔✔1. Bilateral and unilateral rows
(same progression as presses)
Progression of exercises for rotational movements? - correct answer ✔✔Wood chop and hay baler spiral
patterns
1. Start half-kneeling (knee-up side is same side that arms start up for wood chop)
2. Progress to long moment arm (extend arms)
3. Progress to standing short moment arm
4. Progress to standing long moment arm
5. Progress to hip hinge/squat
6. Progression to long moment arm
7. Progression to full chop
8. Progression to adding external resistance of medicine ball or kettle bell
9. Progression to full wood chop and hay baler using cable or elastic resistance
During the administration of any exercise test, what are the identifiable signs/symptoms that merit
immediate test termination and possible referral to a healthcare professional? - correct answer ✔✔-
Onset of angina, chest pain, or angina-like symptoms
- Significant drop (>10 mmHg) in SBP despite an increased exercise intensity
- Excessive rise in BP: SBP reaches >250 mmHg or DBP reaches >115 mmHg
- Excess fatigue, shortness of breath, or wheezing (NOT heavy breathing)
- Signs of poor perfusion: lightheadedness, pallor (pale skin), cyanosis (bluish coloration, especially
around mouth), nausea, or cold/clammy skin
- Increased nervous system symptoms (e.g. ataxia, dizziness, confusion, or syncope)
- Leg cramping or claudication
- Subject requests to stop
- Physical or verbal cues of severe fatigue
- Failure of testing equipment
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